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Sagittal, frontal and transverse exercises



This is your quick workout tip that will teach you how to work smarter in moments so you can get straight to your workout.

At the simplest level, it’s easy to make gains: challenge every muscle group in your workout, do a variety of exercises for each part of the body, and allow enough recovery time between workouts to tweak the workout adjustments (ex . Muscle growth, strength development, etc.).). But there is at least one area that most guys’ workouts fall short in: They mostly happen in one plane of movement.

This plane is the sagittal plane, which divides the body into left and right halves and includes exercises that involve moving forwards and backwards. If your training arsenal is mostly filled with movements like the squat, chinup, bicep curl, lunge, deadlift, and flexed row, the sagittal plane is your comfort zone.

Planes of motion

OpenStax College / Connections

The problem with being so sagittal that you ignore the other two planes: frontal and transverse. The frontal plane divides the body into anterior and posterior halves and involves side-to-side movements. The transverse plane cuts the body into upper and lower halves and involves rotational movements. And if you want to build a three-dimensional force in the real world, you have to stop neglecting those levels in your training.

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Your movement: Check out the exercises you do for each muscle group (chest, shoulders, biceps, triceps, quads, ham, etc.). When you find that you are moving in the same direction with most of them, start swapping. For example, if your chest exercises consist mainly of push-ups and push-ups like bench press and classic push-ups, spin the chest fly and hanging push-up. You can also swap the front lunge for the side lunge, the standard lunch for bike lunches or the hanging sloping knee extension and the front shoulder extension for the side shoulder extension. The possibilities are nearly unlimited.

The key is to get your body moving in all three planes so that you can train your muscles from all angles. This way, you build the kind of functional strength that not only increases performance in the gym, but also helps you move more powerfully in everyday life.

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